ABOUT ME

Daniel Coffeen's journey began with a distinguished 12-year

career in the US Army, where he honed his discipline and
commitment to excellence. Transitioning from military service,
Daniel pursued his passion for biomechanics, applied human
anatomy, and corrective exercise by enrolling in a doctoral
program for physical therapy.

During his academic tenure, Daniel seamlessly integrated his

studies with his lifelong passion for bodybuilding and
physique enhancement. Drawing from his deepening
understanding of biomechanics and anatomy, Daniel
developed a specialized curriculum and distinctive learning
milestones tailored to bodybuilders. His focus extended
beyond mere physical prowess to include the art of posing,
realizing the pivotal role that corrective exercise and mobility
play in optimizing stage presentation.
Daniel quickly became a pivotal figure in physique coaching,
leveraging his expertise to assist thousands in overcoming
musculoskeletal and neurological challenges. His dedication
and meticulous approach have transformed the stage
presence of numerous individuals, enhancing their posing
technique and overall physique presentation.

Committed to his craft, Daniel Coffeen continues to innovate

and inspire, deeply honored by the trust bestowed upon him
by those seeking to elevate their physical capabilities and
stage performance.

See You on Stage!

CHIEF
COMPLAINT SHOULDER
INSTABILITY,
SCAPULAR
DYSKINESIA,
FORWARD HEAD
 READ
FIRST
Within these pages, you will find simple yet
powerful exercises that have been time-
tested to enhance human movement. These
exercises are highly effective, but the true
magic lies in your dedication and
commitment to this program. It's your
willingness to invest in yourself and trust the
process that will lead to real transformation.
The duration of this corrective exercise
guide depends on the severity of your initial
complaint. However, most individuals begin
to see significant progress within 3-4 weeks
of diligent compliance with the plan.
Consistency is key.
It is recommended that each day of
corrective exercises be performed on a
normal training day, but no earlier than 60
minutes before your training session. This
timing helps avoid unnecessary fatigue that
may interfere with your main workout. By
following this approach, you can enhance
your performance and achieve lasting
improvements in your movement quality.
CORRECTIVE EXERCISE PROTOCOL

DAY 1
EXERCISE INSTRUCTIONS SETS REPS

SCAPULAR WALL SLIDES STAND FACING A WALL WITH SHOULDERS

(SCAPULAR DYSKINESIA/ AND ELBOWS FLEXED TO 90 DEGREES. 2 10
PLACE A FOAM ROLLER BETWEEN YOUR
FORWARD HEAD)
FOREARMS AND THE WALL, ROUNDING
YOUR UPPER BACK SLIGHTLY.
ROLL THE FOAM ROLLER UP AND DOWN THE
WALL BY MOVING YOUR ARMS,
MAINTAINING LIGHT PRESSURE AND UPPER
BACK ROUNDING THROUGHOUT.

EXERCISE INSTRUCTIONS SETS REPS

CHIN TUCKS SIT OR STAND WITH A STRAIGHT BACK.

(FORWARD HEAD POSTURE) GENTLY TUCK YOUR CHIN STRAIGHT 2 10
BACK, CREATING A "DOUBLE CHIN."
HOLD FOR 5 DEEP BREATHS, RELAX.

EXERCISE INSTRUCTIONS SETS REPS

I’S Y’S T’S A’S IN PRONE USE THE ARMS TO MAKE THE I'S,
(SCAPULAR DYSKINESIA) Y'S AND T'S WITH A 1 SECOND HOLD AT THE 2 5
TOP OF EACH REPETITION.
CORRECTIVE EXERCISE PROTOCOL

DAY 2
EXERCISE INSTRUCTIONS SETS REPS

SCAPULAR WALL SLIDES STAND FACING A WALL WITH SHOULDERS

(SCAPULAR DYSKINESIA/ AND ELBOWS FLEXED TO 90 DEGREES. 2 10
PLACE A FOAM ROLLER BETWEEN YOUR
FORWARD HEAD)
FOREARMS AND THE WALL, ROUNDING
YOUR UPPER BACK SLIGHTLY.
ROLL THE FOAM ROLLER UP AND DOWN THE
WALL BY MOVING YOUR ARMS,
MAINTAINING LIGHT PRESSURE AND UPPER
BACK ROUNDING THROUGHOUT.

EXERCISE INSTRUCTIONS SETS REPS

RESISTANCE BAND HOLD A RESISTANCE BAND IN FRONT OF

PULL-APARTS YOU WITH BOTH HANDS. ELBOWS AT 90 2 15
(SCAPULAR DYSKINESIA) DEGREES PINCHING YOUR SIDES.
PULL THE BAND APART, SQUEEZING
YOUR SHOULDER BLADES TOGETHER.

EXERCISE INSTRUCTIONS SETS REPS

KETTLEBELL BOTTOM UNDER PRESS FROM SEATED POSITION OR KNEELING

(SHOULDER STABILITY) HOLD THE KETTLEBELL UPSIDE DOWN AT 2 20
SHOULDER HEIGHT WITH A FIRM GRIP
AND TIGHT CORE.
PRESS OVERHEAD SLOWLY, KEEPING
WRIST STRAIGHT, THEN LOWER BACK
DOWN.
CORRECTIVE EXERCISE PROTOCOL

DAY 3
EXERCISE INSTRUCTIONS SETS REPS

I’S Y’S T’S A’S IN PRONE USE THE ARMS TO MAKE THE
(SCAPULAR DYSKINESIA) I'S, Y'S AND T'S WITH A 1 SECOND HOLD 2 5
AT THE TOP OF EACH REPETITION.

EXERCISE INSTRUCTIONS SETS REPS

SERRATUS PUNCH LOOP A BAND AROUND A STURDY

(SCAPULAR DYSKINESIA) ANCHOR AND HOLD THE OTHER END 2 20
WITH YOUR ARM EXTENDED IN FRONT.
PUNCH FORWARD, PROTRACTING YOUR
SHOULDER BLADE, THEN SLOWLY
RETURN TO THE START.

EXERCISE INSTRUCTIONS SETS BREATHS

PEC STRETCH (FORWARD LIE ON YOUR BACK WITH ONE ARM

HEAD POSTURE) ABDUCTED TO 45 DEGREES. 2 20
PIN THE ARM AND HAND DOWN WITH A EACH
SIDE
DUMBBELL
CORRECTIVE EXERCISE PROTOCOL

DAY 4
EXERCISE INSTRUCTIONS SETS REPS

PRONE Y RAISES LIE FACE DOWN WITH ARMS IN A Y

(SCAPULAR DYSKINESIA) POSITION. 2 10
LIFT YOUR ARMS OFF THE GROUND, 2 SEC
SQUEEZING YOUR SHOULDER BLADES. HOLD
LOAD IF POSSIBLE

EXERCISE INSTRUCTIONS SETS REPS

INCLINE DUMBBELL CURL SIT ON AN INCLINE BENCH, HOLDING

(FORWARD HEAD/BICEPS DUMBBELLS WITH ARMS FULLY EXTENDED 2 20
TENDON HEALTH) AT YOUR SIDES.
CURL BOTH DUMBBELLS UP SLOWLY,
KEEPING ELBOWS STEADY, THEN LOWER
BACK DOWN UNDER CONTROL.

EXERCISE INSTRUCTIONS SETS REPS

KETTLEBELL BOTTOM UNDER FROM SEATED POSITION OR KNEELING

PRESS (SHOULDER STABILITY) HOLD THE KETTLEBELL UPSIDE DOWN AT 2 20
SHOULDER HEIGHT WITH A FIRM GRIP
AND TIGHT CORE.
PRESS OVERHEAD SLOWLY, KEEPING
WRIST STRAIGHT, THEN LOWER BACK
DOWN.